nano, concerning lucid dreaming (and all around quality of sleep):
i recommend that you eat healthy for an entire week, dont smoke weed (except for maybe once a day if you "cant quit". but NOT at any time in the evening, it will cloud your dream, and fuck your dream recall) drink alot of water (your supposed to drink a gallon a day as a healthy human being) and over the course of that time, read and learn as much as you possibly can about lucid dreaming. i think with a "ritual" sort of timespan like that leading up to you attempting lucidity is key. it MUST be on your mind constantly, just randomely popping into your head as a sincere desire (not like, oh shit i forgot to think about lucid dreaming today, that wont happen to you if you truely care about it), or else you will never have a quality lucid dream, on purpose. at the end of this week, you should feel very energetic, healthy, and prepared. if you're having trouble falling asleep once you are in this rhythm, it will be because you haven't burned enough energy throughout that day, so you will need some sort of excercise to counteract all the energy you will have, and THIS, this only, will be the best, most natural, most cost-efficient as well as all around healthy way to do it, and if you prepare properly, not taking ANY shortcuts, then you will find yourself having lucid dreams very often, and should not need to take any supplements, or special foods to induce these dreams. i train for mixed martial arts and when im really solid into my routine, i find that they occur very often, without too much "effort" if you will.
point is, you have to align as many variables as you can as far as your health goes before you can even consider having healthy sleep, which from personal experience is THE ONLY CONSISTENT, RELIABLE WAY to even have the opportunity to have a lucid dream. you cant cheat or else it WIll manifest itself in terms of the quality of your sleep, and the quality of your lucid dream, if you do manage to have one. remember, these rules are not strict laws that MUST be followed OR ELSE, but if you sincerely desire to do it the right way, then following them fairly closely should not be hard for you. good luck, cant wait to hear from you